Tips for spring running!

• Home
• Events
• Members
• Newsletter
  • 2007
    • January - April 2007
      • Spring-time message
      • Tips for spring running!
      • St. Patrick's Day run
      • Stars on ice! Nancy
      • Stars on ice! Roger
      • 1st North American Outgames
      • Upcoming running events
      • Upcoming social events
      • PDF Version (1700 k)
• Member profiles
• Photo Album
• Executive committee

Help

Contributed by Shawn Murphy

For runners, the arrival of those first spring days is freedom — from wearing layers of clothing, running on uneven and icy footing, and trying to stay motivated during those short and cold winter days.

As welcome as spring is, runners have to be careful not to overdose on the freedom that comes with it. Ironically, spring is the season when running injuries can most often occur. That first taste of warm air and sun inclines us to go out too fast. And if we have been training all winter for a spring race, our bodies may be more tired than we realize.

Here are five easy tips to remember to minimize spring injuries and enjoy the season:

1. It may not be as warm as you think. Compared with –25 °C, a spring day with temperatures of 5 or 7 °C seems balmy. But leg muscles can still get cold. You might want to keep wearing running tights until the weather is warm enough to shed them. Use your own judgment.
2. It is never too early to wear sun screen. As spring rolls around, the sun gets strong quickly and can take you by surprise. You do not want to burn on your first or second outing.
3. Stay hydrated. It is easier in winter to stay hydrated. Spring temperatures are more challenging on the body. Drink plenty before and after your run. You will avoid muscle injuries if you stay hydrated.
4. Stretching is important in every season. If you just cannot help yourself and feel you have to run faster and longer on nice spring days, stretching before and after will help minimize injuries. If you are training for a spring race, the last thing you want is to hurt yourself 4 or 6 weeks before the event.
5. Mix it up. In winter, runners are limited to the path along the canal and running on the safer streets. Ottawa is one of the most beautiful cities anywhere for running. Try out the paths along the Ottawa River. If you are running long, the network of paths and trails will give you all the distance that you are looking for.